Buy in: Run the Southern Star loop. Tabata unloaded barbell- RDL, Hang Power Split Snatch right foot forward, Hang Power Split Snatch left foot forward, Hang Power Split Snatch alternating, repeat. Spend some time mobilizing and practicing bar muscle ups and spend some time loading your bar and practicing alternating split snatches.
Complete 3 rounds for time of:
8 barbell split snatches alternating (75/115)
7 bar muscle ups
Run 400 meters